WOD Type: “Make-Up Day”

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Strength: Thrusters @ 2,2,2,2,2,2,2

I started out with 45# for 8 reps, 65# @ 8 reps, 75# @ 6 reps, 85# @ 5 reps, 95# @ 3 reps, 115# @ 2 reps, 120# @ 2 reps, 125# @ 2 reps, 130# @ 2 reps, 135# @ 2 reps, and finally 140# @ 2 reps. 140# is a PR!

Complete 5 Rounds for time of:

• 135# Power Cleans @ 3 reps
• 10 Burpee Pull-Ups

Today’s WOD was completed in 7:33. I modified the workout to accommodate a sore back and doing strength work. Instead of doing 135#, I did 95# and worked on form. Then, instead of doing 10 burpee pullups, I did 5.

Skill Work: The whole workout was enough… here is the link to my 13.4 video in case you missed it: Gary Marsh Does Open 13.4

Teachable Moment:

WOD Moment… Stop wasting away! If you are not doing what you love, then why are you doing it? Time is to short to waste, so get out there and do what you love to do. Enjoy life and the joy life can bring you…